How many squats a day is Squatober?

It depends on the day and your level. Day 1 is 50, 100 or 150 squats. The targets build to 200, 400, or 600 on Day 16, ease back to 100, 200, or 300 by Day 26, then climb to a 350, 700, or 1,050 finish on Day 31.

How many squats are there in total?

Level 1 totals 4,700 squats over the 31 days, Level 2 totals 9,400 and Level 3 totals 14,100.

Can beginners do the Squatober squat challenge?

Yes. Start at Level 1 and split the reps into sets of 10 or 20 throughout the day. You can move up or down a level on any day.

What if I miss a day or start late?

Join in at any time. Pick up with that day's target rather than trying to catch up on every missed squat at once. If you would rather start from the beginning, try the 28 Day Squat Exercise Challenge .

Is it safe to do this many squats?

Bodyweight squats are low impact, but the volume builds quickly, so warm up, keep good form and drop down a level if you need to. Stop if you feel sharp pain in your knees, hips or back. If you have an injury or a health condition, check with a doctor before you start.

Do I need any equipment?

No. Squatober uses regular bodyweight squats only, and the scoring sheet and daily target calendar are free to download.

Monthly Challenges

October Squat Exercise Challenge (Squatober)

by doctorjeal September 28, 2017

by doctorjeal September 28, 2017 2 minutes read

Table of Contents

Day 17 of Squatober Squat Challenge

Welcome to Day 17 of the empowering #Squatober Squat Challenge! We’re officially in the second half of this incredible journey, and your commitment to this fitness adventure is truly commendable. Today, we’re tackling 190, 380, or an impressive 570 squats as we continue shaping your lower body and uncover a fantastic benefit that’s especially significant for the ladies: cellulite reduction!

Yes, that’s right! Squats are not just an excellent exercise for toning your legs and glutes; they can also be your secret weapon against cellulite. Squats improve blood circulation, reduce fat accumulation, and tone the muscles beneath your skin, for a smoother, firmer look. So, ladies, squats offer yet another compelling reason to embrace this incredible exercise.

For Day 17, you have three exciting levels to choose from, each designed to match your fitness level and goals. Level 1 starts the day with 190 squats, offering an excellent lower-body workout that supports cellulite reduction. If you’re eager to intensify the challenge, Level 2 presents a formidable 380 squats, pushing your limits and sculpting your legs and glutes. For our most dedicated participants, Level 3 brings an astonishing 570 squats, an extraordinary test of endurance and determination.

As you embark on today’s challenge, remember that every squat you do brings you one step closer to achieving your fitness goals and reducing cellulite. The benefits of squats extend beyond the physical—they empower you to feel confident and strong.

So, let’s keep up the fantastic work, stay focused on your goals, and keep embracing the power of squats! Your journey through #Squatober is a testament to your dedication, and together, we’ll work towards a stronger, more confident you. Conquer Day 17 with determination and enthusiasm!

Squatober Squat Challenge Targets Day 17 — Squatober Challenge Targets – Male – Day 16

Squatober Challenge Targets - Male - Day 16 — Squatober Challenge Targets – Male – Day 16

Day 17 of the #Squatober squat: 190, 380, or 570. This fact is for the ladies! Squatting helps with cellulite, so there’s even more reason to squat!

Level 1 = 190
Level 2 = 380
Level 3 = 570

doctorjeal

I’m a fitness and business expert, passionate about health and fitness and helping people get more active. I’ve built many fitness challenges and workouts. I love waking, getting outside, and gardening.

October Squat Exercise Challenge (Squatober)

Day 17 of Squatober Squat Challenge

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